Preventing Diabetes Cutting Calories and Fat

Topics What can you do to reduce calories and fat? Which fats are healthiest?

Cutting Calories Reduce serving sizes Take less than usual Use smaller plates and bowls In restaurants –Order the smallest portion –Split entrees and desserts with others –Take some home for later

Cutting Calories Select lower-calorie items Include a fruit or vegetable with each meal or snack Drink water or calorie-free drinks instead of regular soft drinks and juice

Using Food Labels Soft Drink Math: An average 12-oz. soft drink contains 160 calories One serving each day = 58,400 calories each year (160 x 365 days) 3500 calories is equal to one pound of body weight Therefore, 12-oz. of regular soft drink each day = 16 pounds a year (58,400 / 3500)

Using Food Labels Be sure to look for the number of servings Nutrition Facts Serving Size: 1 cup (253 g) Servings per container: 2 Amount per serving: Calories 260Calories from Fat 72 % Daily Value Total Fat 8g13% Saturated Fat 3g17% Cholesterol 130mg44% Sodium 1010mg42% Total Carbohydrates 22g7% Dietary Fiber 9g36% Sugars 4g Protein 25g

Choose Fats Wisely Eat less total fat, especially less saturated fat and trans-fat. Both raise LDL (bad) cholesterol. Choose the kinds of fats that can help lower your cholesterol levels: –Monounsaturated fats –Polyunsaturated fats –Omega-3 fatty acids

Choose Fats Wisely Eat Less Saturated fats Trans fats Cholesterol Many are “hard” or solid at room temperature

Sources of Saturated Fat Meats Butter Whole milk Cream Cheese Lard and shortening Many baked goods Tropical oils such as coconut and palm oils

Sources of Trans Fats Many baked goods like cakes, cookies, donuts and muffins Many snack foods Many crackers Stick margarines French fries cooked in hydrogenated oils Trans fat information is required on food labels as of January 2006

Choose Fats Wisely Eat More Monounsaturated fats Polyunsaturated fats Omega-3 fatty acids

Sources of Monounsaturated Fat Canola oil Nuts like almonds, cashews, pecans and peanuts Olive oil and olives Peanut butter and peanut oil Sesame seeds Avocado

Sources of Polyunsaturated Fat Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds Soft (tub) margarine Low-fat mayonnaise

Sources of omega-3 fatty acids Albacore tuna Rainbow trout Herring Sardines Mackerel Salmon

Using Food Labels ButterMargarine, stickMargarine, tub Saturated Fat: 7g + Trans Fat : 0g Combined Amt: 7g Saturated Fat: 2g + Trans Fat : 3g Combined Amt: 5g Saturated Fat: 1 g + Trans Fat : 0.5g Combined Amt: 1.5g

Review: Choose Fats Wisely Eat More Monounsaturated fats Polyunsaturated fats Omega-3 fatty acids Eat Less Saturated fats Trans fats

Cook with Less Fat Use a low-fat or fat-free way to cook. Choose lean cuts of beef, pork and skinless poultry. Choose low-fat dairy products. Substitute lower-fat items in your recipes.

Wise Food Choices

Meal Makeover

Less Calories and Fat Which of these can you do?  Eat smaller servings of high-calorie favorites. –You do not need to give up favorite foods – just eat less  When eating out, split a main dish with a friend or take some home. –You can also ask if there is a small size portion available  Ask for salad dressings and sauces “on the side.” –You can control the amount used

Less Calories and Fat  Include a fruit or vegetable with every meal or snack.  Cook in low-fat ways: –Roast, broil, grill, microwave, steam or bake –Use nonstick pans or cooking sprays  Avoid or reduce sugary drinks and fruit juices. Drink more water. –Avoid “empty calories”

Less Calories and Fat  Use low-fat ingredients in favorite recipes. –For example, use low-fat cheese instead of the regular kind  Cut back on high-fat toppings, such as butter, margarine, sour cream, regular salad dressings, mayonnaise and gravy. –Season with herbs, spices, salsa, lemon juice, or other low-fat choices

Less Calories and Fat  Check food labels. Choose those with fewer calories and less fat.  Buy low-calorie, low-fat snacks such as pretzels and air-popped popcorn. Keep serving sizes small.

Meal Makeover

Review If you are overweight, even a small weight loss will help delay or prevent type 2 diabetes. Cutting calories and fat will help you lose weight and be healthier.

Your Action Plan MY HEALTHY LIVING ACTION PLAN WORKSHEET CUTTING BACK ON CALORIES AND FAT Place a check mark next to steps you'll try for cutting down on calories and fat.  I'll cut back on my usual serving sizes.  I'll order the smallest portion size when I'm eating out. Or I'll share an entree.  I'll try calorie-free drinks or water instead of regular soft drinks and juice.  I'll try low-fat versions of the foods I usually eat. I'll also check the labels to make sure the calories are reduced.  When cooking, I'll bake, broil or grill and use nonstick pans and cooking sprays.  I'll eat more vegetables and whole grain foods. Other steps I'll take to cut down on calories and fat are:  _______________________________________________________

More Help Healthy Recipes including Recipe of the Day online at diabetes.org

Recipes

For More Information For more information on preventing diabetes, please call DIABETES or visit diabetes.org

For More Information Contact your local ADA at DIABETES to learn about activities and volunteer opportunities in your community